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Treadmill vs. Pavement: The Running Debate

Posted December 21, 2007 at 12:45 PM by Megan Hueter

Section: His Fitness, Cardio Training, Injuries & Rehab, His Gear & Apparel, Equipment, His Health, Physical Health

running on pavement With the low temperatures and adverse weather, it’s no wonder that many exercisers choose to hibernate and sweat in the gym instead of going out in the elements. But a great debate among all those fit is one of determining which is better: the treadmill or the pavement. When it comes to the winter season, research points positives and negatives in both directions.

The reason the treadmill feels “easier” on the body is because the ground is actually being pulled underneath your feet (meaning, your feet are not pulling your body forward, as they would if you were running outside), AND there are no other factors such as wind resistance. However, some research indicates that you can supplement this by running at a 1% incline with slight resistance.

One good thing is that treadmills are actually a little less harsh on your knees. This is because many are padded, and have a “give” when you run on them. This makes them a great option if you are injury prone, have knee or ankle pain, or if you are slightly overweight. Running on the pavement can be very harsh on knees and the body. For example, many runners suffer from patellofemoral knee injuries (injuries to the knee cap), damage to the iliotibial band (a muscle on the outside of the thigh) caused by friction with the thighbone, or chondromalacia patella (the softening of the kneecap cartilage often characterized by grinding and popping under the kneecap). Further, many runners complain of shin splints (pain in the shin area of the lower leg caused by friction of the muscles and the tibia “shin” bone). All of these injuries are common among runners who train outside and can be extremely painful, and can possibly be prevented by training on a treadmill.

The other issue is the mental one. We all know that running is a tough, grueling sport. It requires a large amount of mental strength. Many people love running outside to enjoy the view, be in tune with nature and actually feel like they are going somewhere. Many guys hate running on the treadmill because it’s boring and monotonous.

In terms of physical gain, you can also compare your indoor and outdoor running by determining your rate of perceived exertion. This basically means that on a scale of 6 to 20, if your “perceived exertion” is around the same for both workouts, you’re probably getting the same quality workout. Below is the scale you should use to determine this.

Rate of Perceived Exertion Scale:
6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion

In comparing indoor and outdoor workouts, if you add your 1% incline and slight resistance on the treadmill, I don’t think you’ll see that much of a difference when it comes to the quality of the run. And it could save you from a lot of unnecessary pain. But if you’re training specifically for an outdoor event, by all means, expose yourself to the elements. Get your body used to running in the cold. This will be the best way to prepare your muscles for the big event.

Research sources and for more information: [About.com 1]; [About.com2]; [Memorial Hermann Sports Medicine Article]; [picture]